We spend at least one third of our lives at work, so developing healthy habits in the office can help improve our quality of life. Although it is not always possible to stand while you work or spend your weekend on your feet, sitting all day long can have detrimental health effects, including increased risk of heart disease and muscle degeneration. Here are simple, practical tips you can start using today to stay healthy at work.
1. Take hourly breaks. Every hour, get up from your desk and go for a quick walk anywhere (furthest room, copy machine, colleague’s desk). Just move. Set alarms on your computer or mobile device to take breaks.
2. Organize your office. Use your time filing to stand up and move around your office. Don’t roll your chair around your office to get to your filing cabinets.
3. Pick a good chair. A good chair provides adequate back support, which can help reduce stress on your back muscles and lessen your chances of back pain. Good posture is important, as bad posture can cause pain and even fatigue.
4. Eat healthy snacks. Instead of buying candy bars or “health” bars (which are loaded with sugar), keep handy a stash of dry fruit or nuts.
5. Hit the water. Get yourself a reusable water bottle and keep it on your desk. Drink at least one full bottle before lunch, and one full one before you go home at the end of the day.
6. Give your eyes a break. An average of four five-minute breaks a day in addition to your usual ones not only reduces eye and muscle strain, but significantly improves your overall efficiency.
7. Schedule your weekly fitness on Sunday night. Studies show that scheduling what you eat and when and how you exercise is the best way to stick to a healthy lifestyle. Write it down!